Get ready for ski season with 3 top exercises
When should you start practicing?
Our motivation to exercise in preparation for skiing usually peaks just before we leave for holidays. Instead, you should start training 3 months in advance. If you don’t have time for this, start practicing at least a month before the planned departure. Of course, we get the best results if we strengthen our muscles throughout the year. The minimum time that should be devoted to exercise is 2 times a week for 45 minutes.
1.Strengthen thighs, ankles and knees
In order to strengthen the quadriceps muscles (your thighs) you should do squats. If you are keen on a holistic approach to exercise, include your ankles and knees by performing polyarticular moves on an unstable surface. Well-trained quadriceps helps us maintain the correct skiing position, and reinforced ankles and knees protect joints against injuries.
In order to strengthen these body parts you should perform far jumps from atop the Bosu ball, ending in deep squats, springing from the foot currently on the ball. Note the rapid transition from left to right – while maintaining the correct angle between the thigh and lower leg during landing. This angle should be around 90 degrees.
2.Strengthen the glutes and hamstrings
Skiing is a continuous descent at an angle. Hamstrings and buttocks can tire easily in this position. Technique of this exercise is very similar to the traditional stride skiing technique. The only difference is that you put the back foot in the TRX, or you can ask someone to support your back feet by holding it.
Keep your body in a straight line. Flex your stomach and bend your knees while you breathe in. Remember that the front knee shouldn't pass beyond the line of the fingers. Get back to the starting position while exhaling. If you prefer to make your exercise a bit more difficult, end with a light stride.
3.Strengthen the muscles of the body
A skier's forward-inclined silhouette is possible to maintain only thanks to an intense muscular effort of the body. Exercises commonly referred to as overall core stability exercises can help strengthen the muscles surrounding both front and rear torso. Otherwise called the muscles of the core, they represent a solid foundation and a base through which all movements are controlled. Systematic strengthening of these muscles can help prevent many injuries related to winter sports while improving your strength and technique.
The proposed exercise strengthens the body – support the forearms on the exercise ball (Swiss ball). Note that static exercises rely on withstanding in a position for a specified period; get to know your body and limits and see how long you can hold on still. The principle of this exercise is to maintain a straight silhouette by tightening the stomach and back muscles.
Get your body ready for the winter challenge and fully enjoy the trainings it while you’ll be also improving your skill. If you have specific questions, feel free to contact our Professional Trainers.
Beniamin Burda
Personal Trainer
Holmes Place Poland